GROUP CONDITIONING

Monday
Sled Sprints: 10 sets of 20m. rest 60sec

Tuesday
For time: 1 set: 45/30cal bike + 30 burpees (do in heats if needed)

Wednesday
6mins: 6 shuttles + 6 burpees. 2min rest. 6min: 10cal row + 10 wall ball.

Thursday
6mins: AMRAP Chin-ups (if using band, 5-10reps on first set) + 25 double unders
2min rest
6mins AMRAP: DB Walking Lunges (6/6 or 12 total) + AMRAP push-ups or HSPU (controlled tempo)

Friday
FBOMB FRIDAY

Saturday
Every 4mins for 16mins (4 sets)
400/300m run or row + 15 ball slams + 10 toe to bar

 

FOUNDATIONS

Workout 1
A. 4sets:
Minute 1: Pull-ups. 4-6reps
Minute 2: Barbell Shoulder Press 6-8reps
Minute 3: Front Plank (weighted if possible) 30-45sec
Minute 4: Rest
B. Group Metcon

Workout 2
A. Back Squat.
WARM-UP SETS: 3x8, res 60sec
WORK SETS: 2x8, rest 90sec
B. Barbell Hip Thrust 3x10-15, rest 60sec.
C. Group Metcon

Workout 3
A. 10mins EMOM:
Chin-ups. 3 reps.
*If able, add a little weight.
B. 3 sets, alternating: Deadbug AMRAP + DB Bench Press 7-10reps. No rest between exercises.
C. Group Metcon

Workout 4
A. Sandbag Squats 2x12-20reps, rest 2mins
B. Cross-over Step Downs, 2x15/side, no rest between sides.
C. Pallof Hold, 2x60sec, no rest between sides.
D. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 4x3 (building to a top set)
B. Heavy Sandbag 1¼ Squats 2x8-12
C. Group Metcon

Workout 2
A. Bench Press Ladder: 2-3-5-2-3-5-2-3-5 (all sets at the same weight)
B. 3 sets, alternating: Seasaw DB Press 10 reps + Cable Back Flies 15 reps
C. Group Metcon

Workout 3
A. 2 rounds of:
20 KB RDL
20 KB swing to chin
B. Back Squat 1x10, 1x8, 1x5, 2x3 (ramping sets)
C. Group Metcon

Workout 4
A. 3 sets, alternating: 8-10 Incline DB press + 8-10 ring rows
B. 4 sets, alternating: 3-6 chin ups + 8-12 Ab Wheel
C. Group Metcon

 

TRAINING-COMPETITION

Monday
*try to beat last week
A1. Strict HSPU 6x2-3 reps (pick hardest variation possible, from deficit is able), rest 60sec
A2. L-Sit Pull-ups (if able, otherwise, hardest variation possible), 6x3-5reps, rest 60sec
B1. Standing Dumbbell see-saw press 3x7-10 , rest 60sec
B2. Palms up Bent-over Barbell row, 3x7-10, rest 60sec
C. Group Metcon
D. 2-3 sets tp failure with cross-over bands: Back Flys + "As" + scarecrows/external rotations with elbows up

Tuesday
A. Weightlifting Class with Mylene
B. Farmers Carry 3x30m, rest as needed
C. Hollow Body Hold with i) straight arm lat pull downs (with band) AND ii) hold a med ball between thighs: 3xALAP
 

Wednesday
COMP CLASS

A. 3 sets: Every 4mins:
Part 1: 8 OH Squats + Bike 30/20cals
Part 2: 6-12 pull-ups + 10 power cleans + Row 350/250m
Part 3: 6-10 HSPU + 15 OH KB Swings + 200m run.


Thursday
REST or Recovery:
2x
10mins row at 50% pace.
10min bike @ 50% pace.

Friday
A. Paused Front Squats 3x3-5@80% *if feeling good, go for AMRAP in final set
B. Barbell Hip Thrust. 5x12, rest 60sec
C. Single Leg RDL 4x10/side. rest 20sec between sides
D. FBOMB
E. 4 sets: 1-arm farmers walk 50m/side

Saturday
A. Ring Muscle-up Practice. 5mins.
B1. Paused Bench Press (pause on the way up, for 3sec, about 2 inches off the chest) 3 warm-up sets & 4 work sets. 4 reps
B2. Fat Grip Pull-ups 7xAMRAP in 60sec.
C. Back Flys 2x8+ to failure with 2sec pause at back
D. Tempo OH Squat. 3x5 reps. 3sec lowering phase + 2sec pause at bottom
E. 2 sets each, alternating stations, rest 90sec between sets.
-Bike 50/35cals
-Row 750m/500m + 20 over rower burpees
*goal = same pace as last week, but with less rest

 

POWERLIFTING (4x/Week)

DAY 1
A. Back Squat 5x2 (build to a heavy double, a little heavier than last week)
B. Bench Press 80-82.5%x3x5
C. Deadlift 85%x3x2

DAY 2
A. Bench Press 3x3 (build to a heavy triple)
B. Sandbag Carry: 2 sets of 50-100m (as heavy as possible)
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel
D. Tricep Pushdowns 3x12

DAY 3
A. Deadlift 5x2 (build to a heavy double, a little heavier than last week)
B. Pause Below the knee Deadlift (3ct pause) 77.5-80%x2x4
C. Sandbag 1¼ Squats 3x8-12

DAY 4
A. CG Bench 82-85%x3x5
B. 3 sets, alternating: 8 incline DB bench + 15 cable back flies
C. Meadows Rows 3x8
D. Skullcrushers 3x8

 

POWERLIFTING (3x/Week)

DAY 1
A. Back Squat 4x2 (build to a heavy double, a little heavier than last week)
B. Bench Press 3x3 (build to a heavy triple)
C. Sandbag Carry: 2 sets of 50-100m (as heavy as possible)

DAY 2
A. Deadlift 4x2 (build to a heavy double, a little heavier than last week)
B. Bench Press 80-82.5%x3x5
C. 3 sets, alternating: 5-8 single arm DB rows + 5-8 Ab Wheel

DAY 3
A. CG Bench 82-85%x3x5
B. Pause Below the knee Deadlift (3ct pause) 77.5-80%x2x4
C. Sandbag 1¼ Squats 3x8-12

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch, 3 singles @ 90-95%
B. Back Squat. 1xmax reps @ 90%
C. Snatch Pull 3x3@115%

Workout 2
A. Clean from block. 6x1@80-85% EMOM
B. OH Squat 3x3 with 3sec pause at bottom
C. Group Metcon

Workout 3
A. Snatch technique work. 6x1 EMOM @ 80-85%
B. Clean and Jerk build to 2x1@90-95%
C. Front Squat. 3x5 @ 80%. Max reps on the final set. every 1.5-2mins

Workout 4
A. Tall Jerk Drill 3x3
B. Jerk. 4x2 @ 85-90%
C. RDL 3x10
D. Group Metcon

Comment